Stretching is an important component of any fitness program, but when you should add it in is a point of contention. Stretching increases your flexibility, allowing for a greater freedom of movement, enhanced posture, relaxed physical and mental states, reduced muscle tension and possibly a lower risk of injury. Stretching before a workout may seem like a way to prime your muscles, but in most cases it is not recommended. You can benefit from stretching at the end of any exercise session, especially aerobic activity, even for a short five minutes.

Why Not Before?

Back in elementary school, your P.E. teacher probably had you touch your toes or bend to the side before sending you out to play dodgeball. Stretching, especially static stretching, which involves holding a stretch before exercise, may do more harm than good. When your body is cold, it can cause a muscle to stretch too intensely, leading to a pull. Stretching before may also tighten you up, rather than relax you. The reason is because, before exercise, your muscles overreact and feel like they may be in danger of being overstretched. In reaction, your body tenses to prevent injury -- but that also reduces your ability to move fast or freely. Stretching before a workout doesn’t notably reduce your likelihood of suffering an injury or improve your performance.

After Exercise

After a workout, your muscles are more pliable and thus less likely to experience a tear as a result of stretching. You don’t have to worry about the stretch negatively affecting your power output during your session. You may have more time to stretch at the conclusion of a workout. While it is unclear if stretching postworkout reduces muscle soreness, it may help a little, Robert D. Herbert, a professor at the George Institute for Global Health at the University of Sydney, told the “New York Times” in November 2011. This reduction in soreness may be physiological or psychological, but minor benefits do exist as exhibited by Herbert’s research. He reported that, in one study, 32 percent of people who didn’t stretch reported postexercise muscle soreness the day after a workout, while only 25 percent of people who stretched experienced soreness.

Better Warmups

Warm up with dynamic moves that mimic the activity you will be doing during your workout session. Try walking briskly before jogging or take a few easy serves before playing tennis. Light activity enhances circulation to the muscles and increases the body temperature better than static stretching. Even a warmup that involves light activity followed by static stretching is not recommended. The stretching causes your heart rate to drop and doesn’t provide any added benefit to the routine to follow.

Technique

When you do stretch after a workout, bring the muscle just to the point of tension, not to the point of pain. The American Council on Exercise recommends you hold a stretch for 15 to 30 seconds, relax and then repeat two to four more times. Avoid bouncing or holding your breath while stretching. Aim for 30 minutes of regular stretching three times per week, after exercise or later in the day when you don’t have plans to go lift or run. Even if you can’t fit this amount in, a little stretching is better than no stretching.

About the Author

Andrea Cespedes is a professionally trained chef who has focused studies in nutrition. With more than 20 years of experience in the fitness industry, she coaches cycling and running and teaches Pilates and yoga. She is an American Council on Exercise-certified personal trainer, RYT-200 and has degrees from Princeton and Columbia University.